Kris Kross Workout

Warm-up:

10:00 rowing machine
Active Stretching

Kris Kross Workout:

4 sets of:
10 x Kangaroo (tuck) Jumps
10 x Squat Jumps
10/leg x Power Skips
10/leg x Lateral Bounds
10/leg x Backboard Touches *
1:30 rest

* I actually used a heating duct that was about the same height. First 2 sets, I did it with a one-step walk up and focused on footwork and proper arm mechanics. Last 2 sets, I did a ~5 yard jog up to work on incorporating the proper mechanics into a more realistic situation.